A man have the right to only eat so lot chicken breast. The default meat that gym-goers is fairly easy to cook, adapts to a selection of various seasonings, and is cheap together all heck.

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But if you just can’t stomach the thought of another grilled chicken chest dusted with Mrs. Dash’s lemon pepper seasoning, then bust yourself out of her cooped-up thinking and also seek greener pastures.

Specifically, cow pastures.

Grain-fed rib eye steaks, well-marbled brief ribs, and also thick T-bones provide beef a negative rap once it involves fattening cuts. Yet there are many different parts of the cow that sell plenty that protein because that very small additional calories from fat.

If you’re looking for the leanest cut of beef, these are good options to pick up the still house plenty the flavor.

Beef Heart


Oh, wait what now? before you inspect your pacemaker, listen this out. Simply like any type of other animal, the love of a cow is a continually functioning organ. For that reason, it’s always working out, which way that it’s pretty lot pure muscle. 4 grams of beef heart contain 21 grams that protein because that 119 calories and barely a gram of saturated fat. Yes, you need to ask her butcher to distinct order it. Yes, you have to acquire past the component that you’re eat heart. But if you deserve to clear those hurdles, this skinny meat tastes tremendous cubed, grilled, and also tucked right into tacos. Chicken breast, this is not.

Eye of Round

The “round” originates from the backside that the cow, a hard-working area of the pet that helps it relocate and, in turn, is normally lean. The “eye” cut originates from the facility of the round. There are 23 grams the protein in a four-ounce offer of this cut. That’s not negative for 131 calories and also just one gram of saturated fat. Eye of round is a difficult cut, though, and also benefits as soon as it’s the centerpiece the a slow-cooked stew or really thinly sliced and also anchored right into a steak sandwich.

Top Round

You guessed it: This reduced of beef comes from the area that the cow above the eye that round. Like the eye of round, optimal round is a lean, hardworking muscle the takes fine to slow-cooking or thin-slicing. The flavor is vigorously savory and also can stand as much as other strong ingredients choose red wine, rosemary, garlic, and also gravy. A four-ounce offer of height round roast has 131 calories, 27 grams of protein, and also one gram of saturation fat.

Top Sirloin


You’ll regularly see this cut in steak form behind the meat case. Due to the fact that it’s butchered from the top part of the animal, like peak round, the meat has actually less intramuscular fat. This keeps it lean (25 grams that protein and also one gram of saturated fat because that 144 calories), but likewise can an outcome in a chewier meal. One good strategy: Slice optimal sirloin right into strips. This shortens the muscle yarn in the meat and, in essence, “tenderizes” it. Height sirloin strips work-related well in stir-fry, on kabobs, or merely sautéed v fresh mushrooms.


Grandpa was on to something. 4 ounces that beef liver contain 23 grams that protein for just 153 calories and one gram of saturated fat. Okay, yes, there’s the flavor, i beg your pardon some people find off-putting, yet there’s a reason that you constantly see liver paired with onions. Sweet griddled onions eliminate some the the mineral bite that liver. A quick red wine sauce or gravy also help the protein go down. Still leery? try some beef liver chopped right into your following meatball or meatloaf recipe.



Every BBQ aficionado’s favorite cut additionally happens to it is in super lean. It’s kind of the chicken chest of the cow, positioned close to the prior legs. The "brisket flat half," specifically, comes without the cut’s huge fat cap and tallies 140 calories, 24 grams protein, and also two grams the fat for 4 ounces. Since it’s so short in fat, brisket deserves countless hours basking in a smoker or slow-cooker in order to render the muscles fork-tender.

97-Percent lean Ground Beef

You know just how some hamburger patties are sold as “90/10” or “80/20” top top the label or behind the case? Well, the first number represents the percent of beef muscle; the second for the portion of beef fat. So, “97/3” floor beef is 97 percent muscle. When it might not make for the juiciest burgess (80/20 is a much better bet), 97/3 ground beef does make for decent tacos, lettuce wraps, or together a rice-bowl topper. 4 ounces of 97-percent lean ground beef has 25 grams the protein because that 137 calories and also two grams of saturation fat.

Stew Meat (Chuck)

The “chuck” cut originates from the shoulder area of the cow, a massive area that produces blade, neck, and steak cuts—many of which are hearty and also intensely beef in flavor. “Stew” meat is essentially huge cubes that beef cut from this lining area. Your typical chuck stew meat will run friend 140 calories per every four ounces in ~ 25 grams of protein and two grams of saturation fat. Yes, it’s great for stew. It’s also an excellent for meat-based pasta sauces.



The surname doesn’t lie. This cut is one of the few lean alternatives that combines a lack of fat v supreme tenderness. You’ll uncover tenderloin as long whole-muscle cut, but you can additionally buy it in steak form. A four-ounce part comes in in ~ 153 calories and delivers 25 grams the protein for 2 grams of saturated fat. Tenderloin is almost made because that the grill.


You’ll usually find shoulder in the type of a roast, additionally it’s sometimes reduced into steaks. Shoulder meat comes from the same section that the pet as the stew meat (above) and shares many comparable attributes for the reason. You’ll eat 24 grams the protein and also two grams of saturation fat in a four-ounce portion, which come in in ~ 141 calories.

*All nutritional evaluation conducting using the USDA’s Food composition Nutrient Database and largely attributes “trimmed” cuts, definition that extra-muscular fat was removed throughout processing.

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